Sat 8th Jun Deadlift 3-3-3-3-3 then Death By Fran In the 1st minute complete 1 thruster and 1 pull up In the 2nd minute complete 2 thrusters and 2 pull ups In the 3rd minute complete 3 thruster and 3 pull ups… Continue until you can no longer complete the required reps within the minute [...]

Sat 1 June AMRAP 20 Minutes 15 Toes to Bar 30 Wall Ball Run 400m Mon 3 June Shoulder Press 3-3-3-3-3 then 21-3 Box Jump 3-21 KB Swing Tue 4 June Back Squat 5-5-5 Prowler fun Wed 5 June 3 Rounds 9 Split Clean 9 Push Jerk Run 200m 6 Split Clean 6 Push Jerk [...]

Benchmark time dudes!

Thursday 23rd May Deadlift 2-2-2-2-2 AMRAP 5 Minutes 3 Power Snatch 3 Bar Over Burpees Add 3 Reps each round Friday 24th May AMRAP 15 Minutes 7 Shoulder to Overhead 4 Thrusters 25 Double Unders Muscle Up Skill Work Saturday 25th May Push Press 5-5-5 15-12-9 Squat Clean 30-24-18 Press Ups Monday 27th May Bank [...]

Overhead Squats 5-5-5 In 4 minutes run 400m once then Max reps Knees to elbows Rest 1 minute In 4 minutes run 400m once then Max reps High Box Jumps Rest 1 minute In 4 minutes run 400m once then Max reps Press Ups Rest 1 minute AMRAP 8 minutes 7 Knees to elbows 9 [...]

1 Power Clean 1 Hang Squat Clean 3 Rounds 8 Front Squat 16 Ball Slam

First of all we practised some gymnastics manoeuvres and then did a triplet of pull ups, power snatch and shuttle sprints. 5 Rounds 12 Pull Ups 20 Dumbbell Power Snatch (10 each arm) 10-20-30-40m Shuttle Sprint

Friday 17th May Split Jerk Work to a heavy single 12-9-6 Deadlift Turkish Get Up Saturday 18th May Backsquat 3-3-3-3-3 Mystery surprise Tabata (8 rounds, 20 seconds work: 10 seconds rest) Top-to-top press ups (rest is in the plank position) Bottom-to-bottom squats (rest is in the bottom of a squat)

What do you get if you cross a chipper with an amrap? I can’t think of a jokey answer but you do get a great workout! AMRAP 18 Minutes 30 Box Jump 30 Pull Up 30 KB Swing 30 Lunge Walk 30 Sit ups 30 Push Press 30 Wall Ball

11th May 2013 Nasty Girls 3 Rounds 50 Squats 7 Muscle Ups 10 Hang Power Clean 13th May 2013 Squat Clean Work up to a heavy single 14th May 2013 Overhead Squat 5-5-5 3 Rounds for Max Reps 1 Min Push Press 1 Min DB Split Clean 1 Min Row (Cals) 15th May 2013 Thrusters [...]